By virtue of Proclamation No. 1096, Philippine Heart Month is observed every month of February to promote awareness of heart disease as a serious health concern in the Philippines. Heart disease is one of the leading causes of death in the Philippines. Thus, to reduce the risk of heart disease, here are some healthy reminders:

• Eat a Healthy Diet
  • Eat variety of fruits and vegetables
    • Fruits and vegetables contain vitamins and minerals that help prevent cardiovascular disease. They are also low in calories and have a good amount of dietary fiber that can help in weight maintenance, reduce bad cholesterol and regulate blood pressure.
  • Choose Healthy Fat
    • Limit foods that contain saturated and unsaturated fat such as cookies, cakes, crackers, and chips. Saturated fat and trans fats increase bad cholesterol in the body resulting in an increased risk of heart disease and stroke.
    • Instead of unhealthy fats, choose foods that contain good fats such as avocadoes, canola oils, and fatty fish. Good kinds of fat (monounsaturated and polyunsaturated fat) reduce the risk of heart disease.
  • Choose less salt or No salt
    • Diet that is high in salt due to its sodium content is associated with high blood pressure which can increase the risk of CVDs. The most common food items that contain large amount of sodium are processed and packaged food. Thus, a good way to reduce salt consumption is to limit the amount of processed foods and fast food.
  • Maintain a healthy weight through an active lifestyle
  • Studies show that body mass index is strongly linked to coronary heart disease. People with a BMI of greater than 25 (overweight and obesity) are at higher risk of having cardiovascular diseases.
  • People with a sedentary lifestyle may increase the chances of being overweight. Thus, it is recommended to exercise (15-30 minutes moderate physical activity) daily to achieve ideal body weight and prevent heart-related conditions.
  • Avoid Smoking
  • One of the major causes of cardiovascular disease is smoking. According to the Centers for Disease Control and Prevention, the risk of heart disease increases with the number of cigarettes smoked in a day. Thus, people are advised to quit smoking to keep their heart safe and healthy.

Having a healthy diet in combination with appropriate physical activity help people in preventing and managing cardiovascular disease. It is very important to remember and understand the “Ten Kumainments” and follow the Pinggang Pinoy to have a healthy eating habit and meet the body’s nutrient needs. #FVV

Source:

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

https://www.cdc.gov/tobacco/data_statistics/sgr/50th-anniversary/pdfs/fs_smoking_CVD_508.pdf